Warm Up: 30 Minute walk with dog.
Squat:
BW X 5
20kg X 5
30kg X 4
40kg X 3
60kg X 2
80kg X 3 X 5
Hang Cleans:
20kg X 3 X 5
25kg X 3
30kg X 3
40kg X 3
45kg X 3
Power Cleans:
45kg X 5
50kg X 5
60kg X 3 X 5
Pull Ups:
BW X 3 X 3
Chin Ups:
BW X 3 X 3
Warm Up:
5 Minutes on stationary bike.
Back Squat
45# X 5
135# X 4
185# X 3
225# X 2
255# X 2 (Stopped due to back form)
225# X 5 X 2
225# X 4 X 1
Press
45# X 5
95# X 5
115# X 5
135# X 3
115# X 5 X 3
Hang Power Clean
45# X 5
95# X 5
135# X 5 X 3
Worked on technique so I kept the weights light.
Chins
7 X BW
6 X BW
4 X BW
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
45# X 5
135# X 5
185# X 5
205# X 3
Work Set 235# X 5 X 3
Press
45# X 5
95# X 5
115# X 3
Work Set 130# X 5 X 3
Failed last rep of last set.
Chin Ups
10 X BW
8 X BW
4 X BW (lost grip)
Worked out again at Pittsburgh Barbell Club.
Power Snatches
3 X 3 40Kg
3 X 1 45Kg
3 X 1 50Kg
Power Cleans
3 X 1 40Kg
3 X 1 50Kg
3 X 1 60Kg
3 X 1 70Kg
Pull Ups
8 X BW
6 X BW
Wanted to go heavier but form was improving so I didn’t go too heavy. Also watching a 19 year old snatch 160Kg is ridiculous.
Warm Up: 5 Min C2 Rower
Work Out B
Squat
115# X 5
135# X 5
155# X 5
185# X 3
215# X 5 X 3
Press
Re-set after stall at 135#
65# X 5
95# X 5
115# X 3
Work Set: 130# X 5 X 3
Power Cleans
Did singles working up to 185#, focusing on form.
Chin Ups
9 X BW
7 X BW
4 X BW
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
65# X 5
85# X 5
115# X 5
135# X 5
155# X 5
185# X 5 X 3
NO knee pain!
Bench Press
115# X 5
135# X 5
185# X 3
Work Set 200# X 5 X 1
200# X 3 X 1
Spotter helped on last 2 reps of second set, so I stopped there. Had to tell the spotter to not touch the bar on the 3 good reps of the second set.
Dead Lift
135# X 5
185# X 5
225# X 3
255# X 2
Work Set 275# X 5 X 1
Chin Ups (Supine Grip)
8 BW
6 BW
5 BW
Conditioning
Tabata Row: 54 Cals
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
45# X 5
95# X 5
115# X 3
Pain in knee.
Bench Press
115# X 5
135# X 5
155# X 3
180# X 2
Work Set 200# X 5 X 3
Spotter touched the bar on last 2 reps of third set. I told him not to touch the bar unless I said so. Before I could stop him he touched the bar.
Dead Lift
135# X 5
185# X 5
225# X 3
Work Set 265# X 5 X 1
Chin Ups (Supine Grip)
7 BW
6 BW
5 BW
Dips
8 BW
5 BW
3 BW
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
95# X 5
115# X 5
135# X 5
155# X 5
185# X 3
Work Set 215# X 5 X 3
Bench Press
95# X 5
115# X 5
135# X 5
155# X 3
180# X 2
Work Set 195# X 5 X 3
Dead Lift
135# X 5
155# X 5
205# X 5
225# X 3
Work Set 255# X 5 X 1
Chin Ups (Supine Grip)
8 BW
6 BW
5 BW
Dips
6 BW
4 BW
5 BW
19 total chins, new PR. 8 in first set, another PR.
Warm Up: 5 Min C2 Rower
Work Out A:
Squat
135# X 5
155# X 5
185# X 5
205# X 3
Work Set 235# X 5 X 3
Bench Press
95# X 5
115# X 5
135# X 3
155# X 2
Work Set 190# X 5 X 3
Dead Lift
135# X 5
185# X 3
225# X 3
Work Set 275# X 1 X 5
Chin Ups (Supine Grip)
6 BW
5 BW
4 BW
Dips
BW X 5 X 3
